Almost every second person in this world is obsessed. Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health. The most common place where this is accumulated is stomach and waist and the most common thing which leads to its accumulation are our food habits and life style. Just by making a few changes in it we trim and shape our body as we desire.
1. Avoid junk food: Say no to all kinds of sweets, chocolates, fried and junk food and soft drinks. All these have a high percentage of calories. If you say no to these, you will protect your body from gaining a couple of kilos.
2. Cut down your cups of hot drinks: Reduce the number of times you drink tea or coffee. Even if you drink reduce the quantity of sugar you put in them. Sugar substitutes like sucralose, stevia, agave syrup are always welcome!
3. Add naturally sugar rich food in your diet: Stave off your sugar carvings by having foods which are naturally rich in sugar like fruits, rasins, dates and prunes.
4. Eat Slowly: Some people tend to eat fast out of habit. They do not properly chew the food. They simply swallow the food immediately when it is put in the mouth. If you eat like this you will end up eating more calories than actually required by your body.
5. Eat Whole grain Food: Add millets, ragi, and bajra to your diet. Instead of white rice eat unpolished brown rice. These whole grains will make your body burn more and increase the metabolism rate. Whole grains not only carter to our nutritional requirement but also reduces the calories we consume other wise.
6. Consume a good amount of Protein: When pressed for time a bread toast or magi seems to be a good option than a proper meal. But compromising on protein intake can thwart feeling of satiety which inadvertently leads to overeating. Instead you can have a chicken or cottage cheese sandwich or a glass of skimmed milk or protein shakes.
7. Include essential fats in your diet: Good fat also known as omega -3, found in nuts and oily fishes, is known to increase metabolism. Sprinkling seeds (flax seed, pumpkin and sunflower seed) or even nuts on your salad, cereal or yoghurt will do the trick.
8. Eat food rich in antioxidants: Berries, dark colored vegetables and fruits which are rich in antioxidants will keep your skin glowing and shining. So consume plenty of them.
9. Fill up with fluids: Fight carving for food by drinking herbal tea, green tea, lemon water or even tender coconut water. Do not drink plenty of energy drinks. Also avoid hard drinks.
10. Keep portion sized small: Eat from smaller plates. Also fill half of your plate with salads so that your carving fore rice or chapatti is less.
11. Use a pedometer: Walk up to 10,000 steps a day. So use a pedometer to track the count of your steps.
12. Walk, stand more and sit less: It is proven fact that standing burns more calories than sitting. So do not sit for long hours at stretch. Either take a stride to wash room or to drink water if your working style calls for long hours of sitting.
13. Do in for building muscles: Building muscles will increase your metabolism rate. So even though it increases your weight to some extent it will help in shaping your body.
14. Have a good sleep: Inadequate sleep will add to your already existing belly fat. So never compromise with your sleeping habit.
15. Reduce weight slowly: Never try to reduce weight all of sudden. Aim at reducing two- four kilos in a month as it ensures you to lose fat permanently.
